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So you had baby #2 eight months ago at Holy Cross Hospital in Silver Spring…
You’ve watched what you ate, exercised 4-5 days per week, in addition to cardio and strength training at LA Fitness in Wheaton.
Maybe you’ve lost inches in your thighs and really tightened up your arms, but none of the pregnancy weight on your midsection has come off, no matter how hard you work.
Your belly and love handles bulge out of the top of your jeans even though your lower half looks slim.
It looks like you’ve lost your curves and you hate it.
Before I took my online training full time, I was a part-time online coach and full time nanny, so i’ve seen this cycle first hand with the mama bears I’ve worked with who just couldn’t seem to target their abdominal baby fat. But I want you to remember something. Post baby BODY WEIGHT does not mean post baby body!
Here’s what I suggest in order to lose that tummy body fat:
1. Increasing the intensity of your cardio workouts and including intervals (alternating power walking/sprinting with a recovery walking or jogging period). HIIT (High Intensity Interval Training) has been suggested to be significantly more time effective for losing fat than traditional lower intensity or steady-state cardio.
For example, this study found that the majority of participants who performed 4-6 30 second sprints lost MORE body fat than walking for 60 minutes at a low intensity.
Although nothing in science is considered “PROVEN” it is pretty safe to say, or suggested that if your goal is to as much fat as you can in a short period of time, HIIT is your best bet.
- It has the potential to increase your metabolic rate for 24 hours post exercise
- It improves insulin sensitivity, (this helps you use food more efficiently rather than storing it in your fat storages)
- increases your muscles’ BMR
- Lowers and suppresses appetite
- Don’t have to be any longer than 25 min MAX to be effective
If you’d like to know more about HIIT and how it works, check out this article.
2. Be sure your strength training includes compound lifts (pull ups, squats, rows, military press, etc) rather than single muscle groups. These kinds of exercises help strengthen your core tremendously! After that, you may add in 1-2 core workouts per week either pre or post workout. Nothing too crazy!
3. Keep a healthy balanced diet. Progress can only be made if you’re fueling your body with foods that are good for you and make you feel good! In addition to this, try to fit in some of your cravings here and there throughout the week to prevent yourself from restricting. This can cause feelings of deprivation and cause you to overeat if you’re not allowing yourself to have these treats throughout the week.
Hope these quick tips have helped!
Any advice for other mamas on here who want to lose the weight from their belly that have worked for you? What worked best for you/did you find it easier to lose the weight? Share in the comments below!
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Demetra is not a physician or registered dietitian. The content of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.